Clamtown CF – Location – WOD
General Warm-up (No Measure)
1 set:
20 jumping jacks
5 synchronized inchworms
20 jumping jacks
5 synchronized push-ups
10 ring rows
5 synchronized up-downs
10 kip swings
5 synchronized burpees
10 hanging knee raises
5 synchronized burpees
Skill Work (Checkmark)
Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
250221 (Time)
– RX –
For time with a partner:
20 synchronized burpees
20 rope climbs (15/15 ft)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
– INTERMEDIATE –
For time with a partner:
20 synchronized burpees
20 rope climbs (12/12 ft)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
– BEGINNER –
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.
– MASTERS 55+ –
For time with a partner:
20 synchronized burpees
20 rope climbs (12/12 ft)
20 synchronized burpees
20 partial wall walks
20 synchronized burpees
20 burpee chest-to-bar pull-ups
– Share the rope climbs, wall walks, and burpee chest-to-bar pull-ups as needed.
– Perform 10 muscle-ups instead of chest-to-bar pull-ups if possible.
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lifts
